Daily WOD

Triple G Chipper

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs + 5 Kips to Swing

8 Alt V-Ups

6 Squats

4 Push-ups

Mobility

Athletes Choice

Metcon

Have some fun today! Feel free to sub out moves you don’t like and/or do this as a partner wod.

Metcon (Time)

100 Pull Ups

80 Stick Sit Ups (No Abmat)

60 Pistol Squats, alternating

40 Calorie Row

20 Single Arm Dumbbell Thrusters 50/35 (total)
Target Time: sub 14 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

This is a classic chipper. Consistency is key here.

WORKOUT STRATEGY & FLOW

Pull-ups: aim for big sets to start. A good break up strategy would be: 30-20-20-15-15 or something similar.

Stick Sit-ups: aim for an unbroken set here or 2-3 quick sets. You can get your heart rate under control on this portion.

Pistols: aim for consistent movement with no big breaks. Make sure to get the ankles super warmed up before you start.

Row: This is a hard effort. You are right at the end and can push!

Single dumbbell thruster: Take a few breaths before you pick it up. Be smart here and avoid failed reps.

Accessory Work